When I was 20 I decided to finally start taking my body serious, make progress and maximize my potential. I went to the gym with a buddy of mine who was familiar with the gym. He was “huge” and I asked him how could I be like that. He then told me to just keep with it and be patient. I heard that and I got hungry to achieve results, still not knowing how to do it all. I started eating and eating and eating to bulk up. But unfortunately reached a weight I didn’t expect to hit.
My Body Fat Percentage was up to 17% and my weight to 205. I knew I was not doing something right, so I started reading books on nutrition and wellness. Through this, I learned what was best for my body and followed through on this journey. I switched my workouts from full body everyday workouts with no rest, to a balanced progressive routine. Two years of dieting and routine training got me amazing results that have me walking at 185lbs and 3-5% Body Fat!
My 3 tips for anyone out there are:
1. Consistency – Doesn’t matter how many times you hear it, it’s key and you won’t achieve a thing without it. Stay at it.
2. Lift Heavy – You want your body to react? Don’t tease it with silly light weights, punish it, hit it hard until it gets better, until it gets stronger, until it grows.
3. Structure Your Training – If you hit the gym with no direction you will end up nowhere, you need to understand exactly what will help you achieve your goal and plan meticulously what you need to do to achieve it.
Chest
8 sets of Bench Press ranging from 20 – 1 rep
8 sets of Incline Press ranging from 20 – 1 rep
6 sets of Cable Fly’s low ranging from 20 – 6 rep
6 sets of Cable Fly’s high ranging from 20 – 6 rep
Legs
3 sets of Leg Extensions 20 reps
8 Sets of Squats ranging from 10 – 4 reps
8 Sets of Leg Press ranging from 12 – 15 reps
8 Sets of Lying Leg Curl ranging from 20 – 6 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
Back
8 sets of Bent Over Row ranging from 20 – 6 reps
8 sets of Lat Pull Down ranging from 20 – 6 reps
8 sets of Seated Row ranging from 20 – 6 reps
6 sets of Single Arm Row ranging from 10 – 6 reps
Shoulders
8 sets of Shoulder Press ranging from 20 – 6 reps
8 sets of Dumbbell Lat Raises ranging from 20 – 6 reps
8 sets of Front Raises ranging from 20 – 6 reps
8 sets of Barbell Shrugs ranging from 20 – 6 reps
Arms
8 Sets of Close Grip Bench Press ranging from 20 – 6 reps
8 sets of Preacher Curls ranging from 20 – 6 reps
8 sets of Pushdowns ranging from 20 – 6 reps
8 sets of Hammer Curls ranging from 20 – 6 reps
Meal 1: Oats, Banana & Almonds
Meal 2: Rice Cakes & Cottage Cheese
Meal 3: Wholegrain Rice, Chicken Breast & Vegetables
Meal 4: Wholegrain Rice, Chicken Breast & Vegetables
Meal 5: Wholegrain Rice, Chicken Breast & Vegetables
Meal 6: 8 Egg Whites & Smoked Salmon
Meal 7: Mackerel & Vegetables
During bulking season I tend to do a six day routine. Monday. Chest/Back/Abs, Tuesday. Delts/Arms/Abs, Wednesday. Legs/Abs. Repeat through Thurs.Fri.Sat. Sunday rest complete. I do a variety of exercises as long as I’m hitting the same muscle groups each week.
Cutting season consists of strict HIIT.
Agility ladder. Basketball. 60m resistance sprint’s. And 20 min traditional lifts.
Give this routine a goal and you will be able to achieve some of the same results I’ve achieved.
Daniel Kabeya, Personal Trainer
World Health
Sherwood Park
